Workouts April 20 2009
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Licensed To: Rochester Swim Club
4/27/2009 Page 1
Workout #577 - Monday, 20 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ==================================== 3:30 PM 1 on 45:00 Dryland + Meeting 500 4:15 PM 1 x 500 on 10:00 Loosen - Mix Stroke 500 4:27 PM 4 x 125 on 2:00 75 Free/50 No Free 600 4:37 PM 12 x 50 on :55 Kick No Board 500 4:50 PM 4 x 125 on 2:00 Pull - Build 1,000 5:00 PM 10 x 100 on 1:10 Free - Make 200 5:14 PM 1 x 200 on 5:00 EZ Loosen 1,000 5:21 PM 10 x 100 on 1:05 Free - Make 1,200 5:34 PM 1x{4 x 100 on 1:45 Fin Kick - Choice {4 x 100 on 1:40 Fin Kick - Choice {4 x 100 on 1:35 Fin Kick - Choice 200 5:56 PM 1 x 200 on 4:00 EZ Loosen 6:00 PM 5,700 Yards - Stress Value = 48
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 EN1 S FRM 0:48 EN1 K FRM 0:55 EN1 P FR 0:48 EN1 S FR 0:35 REC S FRM 1:15 EN1 S FR 0:32 EN1 K FRM 0:52 EN1 K FRM 0:50 EN1 K FRM 0:48 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 2
Workout #578 - Monday, 20 April 2009 Senior - Senior 1 B Group 2 minutes rest between sets Yards Time Set Description ====== ======== ==================================== 3:30 PM 1 on 45:00 Dryland + Meeting 500 4:15 PM 1 x 500 on 10:00 Loosen - Mix Stroke 500 4:27 PM 4 x 125 on 2:00 75 Free/50 No Free 600 4:37 PM 12 x 50 on :55 Kick No Board 500 4:50 PM 4 x 125 on 2:00 Pull - Build 1,000 5:00 PM 10 x 100 on 1:12 Free - Make 200 5:14 PM 1 x 200 on 5:00 EZ Loosen 1,000 5:21 PM 10 x 100 on 1:10 Free - Make 1,000 5:35 PM 1x{4 x 100 on 1:45 Fin Kick - Choice {4 x 100 on 1:40 Fin Kick - Choice {2 x 100 on 1:35 Fin Kick - Choice 200 5:54 PM 1 x 200 on 4:00 EZ Loosen 5:58 PM 5,500 Yards - Stress Value = 46
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 EN1 S FRM 0:48 EN1 K FRM 0:55 EN1 P FR 0:48 EN1 S FR 0:36 REC S FRM 1:15 EN1 S FR 0:35 EN1 K FRM 0:52 EN1 K FRM 0:50 EN1 K FRM 0:48 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 3
Workout #579 - Monday, 20 April 2009 Senior - Senior 2 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ==================================== 3:30 PM 1 on 45:00 Dryland + Meeting 500 4:15 PM 1 x 500 on 10:00 Loosen - Mix Stroke 500 4:27 PM 4 x 125 on 2:00 75 Free/50 No Free 600 4:37 PM 12 x 50 on :55 Kick No Board 500 4:50 PM 4 x 125 on 2:00 Pull - Build 1,000 5:00 PM 10 x 100 on 1:20 Free - Make 200 5:16 PM 1 x 200 on 5:00 EZ Loosen 1,000 5:23 PM 10 x 100 on 1:15 Free - Make 800 5:38 PM 1x{4 x 100 on 1:45 Fin Kick - Choice {4 x 100 on 1:40 Fin Kick - Choice 200 5:54 PM 1 x 200 on 4:00 EZ Loosen 5:58 PM 5,300 Yards - Stress Value = 44
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 EN1 S FRM 0:48 EN1 K FRM 0:55 EN1 P FR 0:48 EN1 S FR 0:40 REC S FRM 1:15 EN1 S FR 0:38 EN1 K FRM 0:52 EN1 K FRM 0:50 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 4
Workout #580 - Monday, 20 April 2009 Senior - Senior 3 A Group 2 minutes rest between sets Yards Time ====== ======== 3:30 PM 500 4:15 PM 500 4:27 PM 600 4:37 PM 500 4:50 PM 600 5:00 PM 200 5:11 PM 1,000 5:18 PM 200 5:34 PM 5:38 PM
Set Description ==================================== 1 on 45:00 Dryland + Meeting 1 x 500 on 10:00 Loosen - Mix Stroke 4 x 125 on 2:00 75 Free/50 No Free 12 x 50 on :55 Kick No Board 4 x 125 on 2:00 Pull - Build 6 x 100 on 1:30 Free - Make 1 x 200 on 5:00 EZ Loosen 10 x 100 on 1:20 Free - Make 1 x 200 on 4:00 EZ Loosen 4,100 Yards - Stress Value = 32
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 EN1 S FRM 0:48 EN1 K FRM 0:55 EN1 P FR 0:48 EN1 S FR 0:45 REC S FRM 1:15 EN1 S FR 0:40 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 5
Workout #581 - Monday, 20 April 2009 Junior 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================== 5:00 PM 1 on 30:00 Stretch - Med Balls 1,000 5:30 PM 1x{1 x 400 on 8:00 Choice Loosen - Mix Stroke {1 x 200 on 4:00 Kick/Drill X 25's {8 x 50 on 1:00 Odd/Build, Even/Steady 5:50 PM 1,000 Yards - Stress Value = 4
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 REC D FRM 1:00 EN1 S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 6
Workout #582 - Monday, 20 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================= 800 5:30 AM 1 x 800 on 16:00 Loosen - Every 4th Scull 750 5:48 AM 5x{1 x 50 on 1:00 Kick Stroke/Free X Round {1 x 50 on :50 Drill SAA {1 x 50 on :45 Swim SAA 6:03 AM 1 on 15:00 Med Balls/Dumbells 6:18 AM 1 on 15:00 Vertical Kick - 30/20/10 6:33 AM 1 on 15:00 Sprint Racks 200 6:48 AM 1 x 200 on 4:00 Warmdown 6:52 AM 1,750 Yards - Stress Value = 6
EGY WORK STK PACE === ==== === ===== REC S FRM 1:00 EN1 K FRM 1:00 EN1 D FRM 0:50 EN1 S FRM 0:45 EN1 L DRY EN1 K FRM EN1 S FRM REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 7
Workout #583 - Tuesday, 21 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================= 3:30 PM 1 on 25:00 Run - Loosen 500 3:55 PM 1 x 500 on 15:00 Change/EZ Loosen 750 4:12 PM 5x{1 x 25 on :30 Fast to 15M From Push {1 x 50 on :50 Choice Drill {1 x 25 on :30 Build - Great Finish {1 x 50 on :50 Choice Swim 800 4:28 PM 16 x 50 on :50 RTW Kick w/ Fins 2,700 4:44 PM 1x{1 x 200 on 2:50 IM - Steady {4 x 50 on 1:00 Kick - #2 Stroke (No Free) {4 x 50 on :55 #2 Stroke (No Free) {1 x 50 on 1:00 EZ Loosen {2 x 200 on 2:40 IM - Steady {4 x 50 on :55 Kick - #1 Stroke (No Free) {4 x 50 on :50 Drill - #1 Stroke (No Free) {1 x 50 on 1:00 EZ Loosen {3 x 200 on 2:30 IM - Steady {4 x 50 on :50 Kick - Free {4 x 50 on :45 Drill - Free {4 x 50 on :40 Free - Swim 1,800 5:28 PM 1x{3 x 200 on 3:00 Free Pull - Snorkel {3 x 200 on 2:50 Free Pull - Snorkel {3 x 200 on 2:40 Free Pull - Snorkel 100 5:56 PM 1 x 100 on 2:00 EZ Loosen 5:58 PM 6,650 Yards - Stress Value = 62
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:30 SP3 S FRM 1:00 EN1 S FRM 0:50 EN1 S FRM 1:00 EN1 S FRM 0:50 EN1 K FIN 0:50 EN1 S IM 0:42 EN1 K STK 1:00 EN1 D STK 0:55 REC S FRM 1:00 EN1 S IM 0:40 EN1 K STK 0:55 EN1 D STK 0:50 REC S FRM 1:00 EN1 S IM 0:38 EN1 K FR 0:50 EN1 D FR 0:45 EN1 S FR 0:40 EN1 P FR 0:45 EN1 P FR 0:42 EN1 P FR 0:40 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 8
Workout #584 - Tuesday, 21 April 2009 Senior - Senior 1 B Group 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================= 3:30 PM 1 on 25:00 Run - Loosen 500 3:55 PM 1 x 500 on 15:00 Change/EZ Loosen 750 4:12 PM 5x{1 x 25 on :30 Fast to 15M From Push {1 x 50 on :50 Choice Drill {1 x 25 on :30 Build - Great Finish {1 x 50 on :50 Choice Swim 800 4:28 PM 16 x 50 on :50 RTW Kick w/ Fins 2,700 4:44 PM 1x{1 x 200 on 3:05 IM - Steady {4 x 50 on 1:00 Kick - #2 Stroke (No Free) {4 x 50 on :55 #2 Stroke (No Free) {1 x 50 on 1:00 EZ Loosen {2 x 200 on 2:55 IM - Steady {4 x 50 on :55 Kick - #1 Stroke (No Free) {4 x 50 on :50 Drill - #1 Stroke (No Free) {1 x 50 on 1:00 EZ Loosen {3 x 200 on 2:45 IM - Steady {4 x 50 on :50 Kick - Free {4 x 50 on :45 Drill - Free {4 x 50 on :40 Free - Swim 1,400 5:29 PM 1x{2 x 200 on 3:10 Free Pull - Snorkel {2 x 200 on 3:00 Free Pull - Snorkel {3 x 200 on 2:50 Free Pull - Snorkel 100 5:52 PM 1 x 100 on 2:00 EZ Loosen 5:54 PM 6,250 Yards - Stress Value = 58
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:30 SP3 S FRM 1:00 EN1 S FRM 0:50 EN1 S FRM 1:00 EN1 S FRM 0:50 EN1 K FIN 0:50 EN1 S IM 0:46 EN1 K STK 1:00 EN1 D STK 0:55 REC S FRM 1:00 EN1 S IM 0:44 EN1 K STK 0:55 EN1 D STK 0:50 REC S FRM 1:00 EN1 S IM 0:41 EN1 K FR 0:50 EN1 D FR 0:45 EN1 S FR 0:40 EN1 P FR 0:48 EN1 P FR 0:45 EN1 P FR 0:42 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 9
Workout #585 - Tuesday, 21 April 2009 Senior - Senior 2 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================= 3:30 PM 1 on 25:00 Run - Loosen 500 3:55 PM 1 x 500 on 15:00 Change/EZ Loosen 750 4:12 PM 5x{1 x 25 on :30 Fast to 15M From Push {1 x 50 on :50 Choice Drill {1 x 25 on :30 Build - Great Finish {1 x 50 on :50 Choice Swim 800 4:28 PM 16 x 50 on :50 RTW Kick w/ Fins 2,700 4:44 PM 1x{1 x 200 on 3:10 IM - Steady {4 x 50 on 1:05 Kick - #2 Stroke (No Free) {4 x 50 on 1:00 #2 Stroke (No Free) {1 x 50 on 1:00 EZ Loosen {2 x 200 on 3:05 IM - Steady {4 x 50 on 1:00 Kick - #1 Stroke (No Free) {4 x 50 on :55 Drill - #1 Stroke (No Free) {1 x 50 on 1:00 EZ Loosen {3 x 200 on 3:00 IM - Steady {4 x 50 on :55 Kick - Free {4 x 50 on :50 Drill - Free {4 x 50 on :50 Free - Swim 1,200 5:33 PM 1x{2 x 200 on 3:10 Free Pull - Snorkel {2 x 200 on 3:05 Free Pull - Snorkel {2 x 200 on 3:00 Free Pull - Snorkel 100 5:54 PM 1 x 100 on 2:00 EZ Loosen 5:56 PM 6,050 Yards - Stress Value = 56
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:30 SP3 S FRM 1:00 EN1 S FRM 0:50 EN1 S FRM 1:00 EN1 S FRM 0:50 EN1 K FIN 0:50 EN1 S IM 0:48 EN1 K STK 1:05 EN1 D STK 1:00 REC S FRM 1:00 EN1 S IM 0:46 EN1 K STK 1:00 EN1 D STK 0:55 REC S FRM 1:00 EN1 S IM 0:45 EN1 K FR 0:55 EN1 D FR 0:50 EN1 S FR 0:50 EN1 P FR 0:48 EN1 P FR 0:46 EN1 P FR 0:45 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 10
Workout #586 - Tuesday, 21 April 2009 Senior - Senior 3 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================== 3:30 PM 1 on 25:00 Run - Loosen 500 3:55 PM 1 x 500 on 15:00 Change/EZ Loosen 750 4:12 PM 5x{1 x 25 on :30 Fast to 15M From Push {1 x 50 on :50 Choice Drill {1 x 25 on :30 Build - Great Finish {1 x 50 on :50 Choice Swim 800 4:28 PM 16 x 50 on :50 RTW Kick w/ Fins 2,500 4:44 PM 1x{1 x 200 on 3:15 IM - Steady {4 x 50 on 1:05 Kick - #2 Stroke (No Free) {4 x 50 on 1:00 #2 Stroke (No Free) {1 x 50 on 1:00 EZ Loosen {2 x 200 on 3:05 IM - Steady {4 x 50 on 1:05 Kick - #1 Stroke (No Free) {4 x 50 on 1:00 Drill - #1 Stroke (No Free) {1 x 50 on 1:00 EZ Loosen {3 x 200 on 2:55 IM - Steady {4 x 50 on 1:00 Kick - Free {4 x 50 on :55 Drill - Free 100 5:31 PM 1 x 100 on 2:00 EZ Loosen 5:33 PM 4,650 Yards - Stress Value = 42
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:30 SP3 S FRM 1:00 EN1 S FRM 0:50 EN1 S FRM 1:00 EN1 S FRM 0:50 EN1 K FIN 0:50 EN1 S IM 0:49 EN1 K STK 1:05 EN1 D STK 1:00 REC S FRM 1:00 EN1 S IM 0:46 EN1 K STK 1:05 EN1 D STK 1:00 REC S FRM 1:00 EN1 S IM 0:44 EN1 K FR 1:00 EN1 D FR 0:55 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 11
Workout #587 - Wednesday, 22 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== =========================================== 1,000 5:30 AM 1 x 1000 on 20:00 Free - Every 4th No Free 600 5:52 AM 12 x 50 on :55 Choice Kick 1,500 6:05 AM 1x{4 x 50 on 1:00 Scull/Swim {3 x 100 on 1:30 Descend Pull {4 x 50 on 1:00 Scull/Swim {3 x 100 on 1:25 Descend Pull {4 x 50 on 1:00 Scull/Swim {3 x 100 on 1:20 Descend Pull 500 6:32 AM 1x{3 x 50 on 1:00 Chute Free No Fins 6 Beat K {3 x 50 on 1:00 Chute Free w/ Fins 6 Beat K {4 x 25 on 1:00 Chute UW Dol Kick w/ Fins {4 x 25 on 1:00 No Chute UW Dol Kick w/ Fins 135 6:48 AM 1x{3 x 15 on :35 Rack - Free No Fins {3 x 15 on :35 Rack - Free Fins {3 x 15 on :35 Rack - No Fins No Free 50 6:56 AM 1 x 50 on 1:00 EZ Loosen 6:57 AM 3,785 Yards - Stress Value = 33
EGY WORK STK PACE === ==== === ===== REC S FRM 1:00 EN1 K FRM 0:55 EN1 S FR 1:00 EN1 P FR 0:45 EN1 S FR 1:00 EN1 P FR 0:42 EN1 S FR 1:00 EN1 P FR 0:40 EN1 S FR 1:00 EN1 S FR 1:00 EN1 K FLY 2:00 EN1 K FLY 2:00 SP3 S FR 1:57 SP3 S FR 1:57 SP3 S STK 1:57 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 12
Workout #588 - Thursday, 23 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================ 500 3:30 PM 1 x 500 on 10:00 Free - Every 4th Scull 1,500 3:42 PM 2x{3 x 50 on 1:00 R1 IMO Kick R2 Choice Kick {4 x 75 on 1:15 R1 IMO Drill R2 Choice Drill {3 x 100 on 1:35 R1 IMO Swim R2 Choice Swim 1,000 4:10 PM 10 x 100 on 1:15 Free - Steady (K/F/KB Back) 200 4:25 PM 1 x 200 on 5:00 EZ Loosen 1,000 4:32 PM 10 x 100 on 1:05 Free - Make Switch into Stroke Lanes 100 4:45 PM 1 x 100 on 2:00 EZ Loosen After SL 4:47 PM 4,300 Yards - Stress Value = 77
EGY WORK STK PACE === ==== === ===== REC S FR 1:00 EN1 K IM 1:00 EN1 D IM 0:50 SP1 S IM 0:48 EN1 S FRM 0:38 REC S FRM 1:15 EN1 S FR 0:32 REC
In Stroke Lanes: BK 4 X 50 Kick @ :55 (No Board) 6 X 50 Drill @ :50 (2-2-2) 6 X 100 Swim @ 1:25 (1:35) 1 X 100 EZ Loosen @ 2:00 6 X 25 Fast UW Dol Kick @ Back @ :45 6 X 50 Descend @ 1:00 BR 4 X 50 Kick @ :55 (Board Optional) 6 X 50 Drill @ 1:00 (Odd/2 K 1P - LONG, Even/BR Pull w/ ONE Dol Kick) 6 X 100 (75) @ 1:40, Every 3rd EZ Free Make 1 X 100 EZ Loosen No Breast @ 2:30 4 X 25 Breast HOF Scull w/ Buoy @ :45 6 X 50 Descend Breast @ 1:05 - 1st & 4th 50's are Choice BR Drill FL 6 X 50 KOS @ 1:00 6 X 50 Choice Drill @ :55 Put Fins On 6 X 100 @ 1:40 3 Steady/3 Build All Fly 1 X 100 EZ @ 2:00 4 X 25 All Out Fast UW Dol Kick @ :45 Take Fins Off 4 X 50 Descend Fly @ 1:00
S FRM
1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 13
Workout #589 - Thursday, 23 April 2009 Senior - Senior 1 B Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================= 500 3:30 PM 1 x 500 on 10:00 Free - Every 4th Scull 1,500 3:42 PM 2x{3 x 50 on 1:00 R1 IMO Kick R2 Choice Kick {4 x 75 on 1:15 R1 IMO Drill R2 Choice Drill {3 x 100 on 1:35 R1 IMO Swim R2 Choice Swim 800 4:10 PM 8 x 100 on 1:20 Free - Steady (All -105 Back) 200 4:23 PM 1 x 200 on 5:00 EZ Loosen 1,000 4:30 PM 10 x 100 on 1:10 Free - Make Switch into Stroke Lanes 100 4:44 PM 1 x 100 on 2:00 EZ Loosen After SL 4:46 PM 4,100 Yards - Stress Value = 75
EGY WORK STK PACE === ==== === ===== REC S FR 1:00 EN1 K IM 1:00 EN1 D IM 0:50 SP1 S IM 0:48 EN1 S FRM 0:40 REC S FRM 1:15 EN1 S FR 0:35 REC
In Stroke Lanes: BK 4 X 50 Kick @ :55 (No Board) 6 X 50 Drill @ :50 (2-2-2) 6 X 100 Swim @ 1:25 (1:35) 1 X 100 EZ Loosen @ 2:00 6 X 25 Fast UW Dol Kick @ Back @ :45 6 X 50 Descend @ 1:00 BR 4 X 50 Kick @ :55 (Board Optional) 6 X 50 Drill @ 1:00 (Odd/2 K 1P - LONG, Even/BR Pull w/ ONE Dol Kick) 6 X 100 (75) @ 1:40, Every 3rd EZ Free Make 1 X 100 EZ Loosen No Breast @ 2:30 4 X 25 Breast HOF Scull w/ Buoy @ :45 6 X 50 Descend Breast @ 1:05 - 1st & 4th 50's are Choice BR Drill FL 6 X 50 KOS @ 1:00 6 X 50 Choice Drill @ :55 Put Fins On 6 X 100 @ 1:40 3 Steady/3 Build All Fly 1 X 100 EZ @ 2:00 4 X 25 All Out Fast UW Dol Kick @ :45 Take Fins Off 4 X 50 Descend Fly @ 1:00
S FRM
1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 14
Workout #590 - Thursday, 23 April 2009 Senior - Senior 2 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================= 500 3:30 PM 1 x 500 on 10:00 Free - Every 4th Scull 1,500 3:42 PM 2x{3 x 50 on 1:00 R1 IMO Kick R2 Choice Kick {4 x 75 on 1:15 R1 IMO Drill R2 Choice Drill {3 x 100 on 1:35 R1 IMO Swim R2 Choice Swim 700 4:10 PM 7 x 100 on 1:25 Free - Steady (All -110 Back) 200 4:22 PM 1 x 200 on 5:00 EZ Loosen 1,000 4:29 PM 10 x 100 on 1:15 Free - Make Switch into Stroke Lanes 100 4:44 PM 1 x 100 on 2:00 EZ Loosen After SL 4:46 PM 4,000 Yards - Stress Value = 74
EGY WORK STK PACE === ==== === ===== REC S FR 1:00 EN1 K IM 1:00 EN1 D IM 0:50 SP1 S IM 0:48 EN1 S FRM 0:42 REC S FRM 1:15 EN1 S FR 0:38 REC
In Stroke Lanes: BK 4 X 50 Kick @ :55 (No Board) 6 X 50 Drill @ :50 (2-2-2) 6 X 100 Swim @ 1:25 (1:35) 1 X 100 EZ Loosen @ 2:00 6 X 25 Fast UW Dol Kick @ Back @ :45 6 X 50 Descend @ 1:00 BR 4 X 50 Kick @ :55 (Board Optional) 6 X 50 Drill @ 1:00 (Odd/2 K 1P - LONG, Even/BR Pull w/ ONE Dol Kick) 6 X 100 (75) @ 1:40, Every 3rd EZ Free Make 1 X 100 EZ Loosen No Breast @ 2:30 4 X 25 Breast HOF Scull w/ Buoy @ :45 6 X 50 Descend Breast @ 1:05 - 1st & 4th 50's are Choice BR Drill FL 6 X 50 KOS @ 1:00 6 X 50 Choice Drill @ :55 Put Fins On 6 X 100 @ 1:40 3 Steady/3 Build All Fly 1 X 100 EZ @ 2:00 4 X 25 All Out Fast UW Dol Kick @ :45 Take Fins Off 4 X 50 Descend Fly @ 1:00
S FRM
1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 15
Workout #591 - Thursday, 23 April 2009 Senior - Senior 3 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================= 500 3:30 PM 1 x 500 on 10:00 Free - Every 4th Scull 1,350 3:42 PM 2x{3 x 50 on 1:00 R1 IMO Kick R2 Choice Kick {3 x 75 on 1:15 R1 IMO Drill R2 Choice Drill {3 x 100 on 1:45 R1 IMO Swim R2 Choice Swim 700 4:08 PM 7 x 100 on 1:25 Free - Steady (All -110 Back) 200 4:20 PM 1 x 200 on 5:00 EZ Loosen 1,000 4:27 PM 10 x 100 on 1:15 Free - Make Switch into Stroke Lanes 100 4:42 PM 1 x 100 on 2:00 EZ Loosen After SL 4:44 PM 3,850 Yards - Stress Value = 72
EGY WORK STK PACE === ==== === ===== REC S FR 1:00 EN1 K IM 1:00 EN1 D IM 0:50 SP1 S IM 0:52 EN1 S FRM 0:42 REC S FRM 1:15 EN1 S FR 0:38 REC
In Stroke Lanes: BK - 1750 YD 4 X 50 Kick @ :55 (No Board) 6 X 50 Drill @ :50 (2-2-2) 7 X 100 Swim @ 1:25 (6 @ 1:35) 1 X 100 EZ Loosen @ 2:00 6 X 25 Fast UW Dol Kick @ Back @ :45 6 X 50 Descend @ 1:00 BR - 1600 YD 4 X 50 Kick @ :55 (Board Optional) 6 X 50 Drill @ 1:00 (Odd/2 K 1P - LONG, Even/BR Pull w/ ONE Dol Kick) 6 X 100 (75) @ 1:40, Every 3rd EZ Free Make 1 X 100 EZ Loosen No Breast @ 2:30 4 X 25 Breast HOF Scull w/ Buoy @ :45 6 X 50 Descend Breast @ 1:05 - 1st & 4th 50's are Choice BR Drill FL - 1600 YD 6 X 50 KOS @ 1:00 6 X 50 Choice Drill @ :55 Put Fins On 6 X 100 @ 1:40 3 Steady/3 Build All Fly 1 X 100 EZ @ 2:00 4 X 25 All Out Fast UW Dol Kick @ :45 Take Fins Off 4 X 50 Descend Fly @ 1:00
S FRM
1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 16
Workout #592 - Friday, 24 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ================================================ 500 3:30 PM 1 x 500 on 10:00 Free - Loosen - Every 4th Scull 750 3:42 PM 6 x 125 on 2:00 Last 25 IMO No Free 600 3:56 PM 12 x 50 on 1:00 Kick - Alt 50 Side/50 Back 600 4:10 PM 4x{1 x 25 on :45 Fast to 15M From Push {1 x 50 on :50 Choice Drill {1 x 25 on :40 Build - Great Finish {1 x 50 on :50 Choice Swim 3,800 4:25 PM 1x{1 x 400 on 5:20 Free Pull - DPS {4 x 100 on 1:15 Free - Build {1 on :30 Rest/Gear Up {1 x 300 on 3:45 Free Pull - DPS {3 x 100 on 1:10 Free Swim - Steady/Strong {1 on :30 Rest/Gear Up {1 x 200 on 2:20 Free Pull - Steady Strong {2 x 100 on 1:05 Free Swim - Strong {1 x 200 on 4:00 EZ Loosen {2 x 100 on 1:15 Free - Stronger than 1st Round {1 on :30 Rest/Gear Up {1 x 200 on 2:30 Free Pull - DPS w/ Snorkel {3 x 100 on 1:20 Choice Swim - Strong {1 on :30 Rest/Gear Up {1 x 300 on 4:00 Free Pull - DPS {4 x 100 on 1:25 Free - All Out {1 on :30 Rest/Gear Up {1 x 400 on 5:50 Free Pull - DPS w/ Snorkel 200 5:21 PM 1 x 200 on 4:00 EZ Loosen 5:25 PM 6,450 Yards - Stress Value = 63
EGY WORK STK PACE === ==== === ===== REC S FR 1:00 EN1 S FRM 0:48 EN1 K FRM 1:00 SP3 S FRM 1:30 EN1 S FRM 0:50 EN1 S FRM 1:20 EN1 S FRM 0:50 EN1 P FR 0:40 EN1 S FR 0:38 EN1 EN1
P S
FR FR
0:38 0:35
EN1 EN1 EN1 EN1
P S S S
FR FR FR FR
0:35 0:32 1:00 0:38
EN1 EN1
P FR S FRM
0:38 0:40
EN1 EN1
P S
FR FR
0:40 0:42
EN1 EN1
P FR S FRM
0:44 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 17
Workout #593 - Saturday, 25 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================== 6:00 AM 1 on 15:00 Pool Setup/Stretch 400 6:15 AM 1 x 400 on 8:00 Mix Stroke Loosen 400 6:25 AM 4 x 100 on 1:40 Loosen 50 Stroke/50 Free 400 6:34 AM 4 x 100 on 1:30 25 Stroke/75 Free 500 6:42 AM 4 x 125 on 2:00 Pull - Build 600 6:52 AM 4x{1 x 25 on :30 Fast to 15M From Push {1 x 50 on :50 Choice Drill {1 x 25 on :30 Build - Great Finish {1 x 50 on :50 Choice Swim 1,350 7:05 AM 3x{1 x 125 on 4:00 Free - ALL OUT {1 x 100 on 4:00 EZ Loosen {1 x 75 on 2:00 All Out Stroke w/ Fins {1 x 100 on 2:00 EZ Loosen {1 x 25 on 1:00 All Out - Choice Off Blocks {1 x 25 on 2:00 EZ Loosen - Everyone Tog 1,200 7:52 AM 1x{4 x 100 on 2:05 Choice Kick - w/ Board Loosen {4 x 100 on 1:55 Choice Kick - No Board Make {4 x 100 on 1:50 Flutter Kick w/ Board - Strong 200 8:18 AM 1 x 200 on 4:00 EZ Loosen 8:22 AM 5,050 Yards - Stress Value = 85
EGY WORK STK PACE === ==== === ===== REC L DRY REC S FRM 1:00 EN1 S FRM 0:50 EN1 S FRM 0:45 EN1 P FR 0:48 SP3 S FRM 1:00 EN1 S FRM 0:50 EN1 S FRM 1:00 EN1 S FRM 0:50 SP1 S FR 1:36 REC S FRM 2:00 SP1 S FIN 1:20 REC S FRM 1:00 SP3 S FRM 2:00 REC S FRM 4:00 EN1 K FRM 1:02 EN1 K FRM 0:58 EN1 K FR 0:55 REC S FRM 1:00
4/27/2009 Page 1
Workout #577 - Monday, 20 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ==================================== 3:30 PM 1 on 45:00 Dryland + Meeting 500 4:15 PM 1 x 500 on 10:00 Loosen - Mix Stroke 500 4:27 PM 4 x 125 on 2:00 75 Free/50 No Free 600 4:37 PM 12 x 50 on :55 Kick No Board 500 4:50 PM 4 x 125 on 2:00 Pull - Build 1,000 5:00 PM 10 x 100 on 1:10 Free - Make 200 5:14 PM 1 x 200 on 5:00 EZ Loosen 1,000 5:21 PM 10 x 100 on 1:05 Free - Make 1,200 5:34 PM 1x{4 x 100 on 1:45 Fin Kick - Choice {4 x 100 on 1:40 Fin Kick - Choice {4 x 100 on 1:35 Fin Kick - Choice 200 5:56 PM 1 x 200 on 4:00 EZ Loosen 6:00 PM 5,700 Yards - Stress Value = 48
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 EN1 S FRM 0:48 EN1 K FRM 0:55 EN1 P FR 0:48 EN1 S FR 0:35 REC S FRM 1:15 EN1 S FR 0:32 EN1 K FRM 0:52 EN1 K FRM 0:50 EN1 K FRM 0:48 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 2
Workout #578 - Monday, 20 April 2009 Senior - Senior 1 B Group 2 minutes rest between sets Yards Time Set Description ====== ======== ==================================== 3:30 PM 1 on 45:00 Dryland + Meeting 500 4:15 PM 1 x 500 on 10:00 Loosen - Mix Stroke 500 4:27 PM 4 x 125 on 2:00 75 Free/50 No Free 600 4:37 PM 12 x 50 on :55 Kick No Board 500 4:50 PM 4 x 125 on 2:00 Pull - Build 1,000 5:00 PM 10 x 100 on 1:12 Free - Make 200 5:14 PM 1 x 200 on 5:00 EZ Loosen 1,000 5:21 PM 10 x 100 on 1:10 Free - Make 1,000 5:35 PM 1x{4 x 100 on 1:45 Fin Kick - Choice {4 x 100 on 1:40 Fin Kick - Choice {2 x 100 on 1:35 Fin Kick - Choice 200 5:54 PM 1 x 200 on 4:00 EZ Loosen 5:58 PM 5,500 Yards - Stress Value = 46
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 EN1 S FRM 0:48 EN1 K FRM 0:55 EN1 P FR 0:48 EN1 S FR 0:36 REC S FRM 1:15 EN1 S FR 0:35 EN1 K FRM 0:52 EN1 K FRM 0:50 EN1 K FRM 0:48 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 3
Workout #579 - Monday, 20 April 2009 Senior - Senior 2 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ==================================== 3:30 PM 1 on 45:00 Dryland + Meeting 500 4:15 PM 1 x 500 on 10:00 Loosen - Mix Stroke 500 4:27 PM 4 x 125 on 2:00 75 Free/50 No Free 600 4:37 PM 12 x 50 on :55 Kick No Board 500 4:50 PM 4 x 125 on 2:00 Pull - Build 1,000 5:00 PM 10 x 100 on 1:20 Free - Make 200 5:16 PM 1 x 200 on 5:00 EZ Loosen 1,000 5:23 PM 10 x 100 on 1:15 Free - Make 800 5:38 PM 1x{4 x 100 on 1:45 Fin Kick - Choice {4 x 100 on 1:40 Fin Kick - Choice 200 5:54 PM 1 x 200 on 4:00 EZ Loosen 5:58 PM 5,300 Yards - Stress Value = 44
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 EN1 S FRM 0:48 EN1 K FRM 0:55 EN1 P FR 0:48 EN1 S FR 0:40 REC S FRM 1:15 EN1 S FR 0:38 EN1 K FRM 0:52 EN1 K FRM 0:50 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 4
Workout #580 - Monday, 20 April 2009 Senior - Senior 3 A Group 2 minutes rest between sets Yards Time ====== ======== 3:30 PM 500 4:15 PM 500 4:27 PM 600 4:37 PM 500 4:50 PM 600 5:00 PM 200 5:11 PM 1,000 5:18 PM 200 5:34 PM 5:38 PM
Set Description ==================================== 1 on 45:00 Dryland + Meeting 1 x 500 on 10:00 Loosen - Mix Stroke 4 x 125 on 2:00 75 Free/50 No Free 12 x 50 on :55 Kick No Board 4 x 125 on 2:00 Pull - Build 6 x 100 on 1:30 Free - Make 1 x 200 on 5:00 EZ Loosen 10 x 100 on 1:20 Free - Make 1 x 200 on 4:00 EZ Loosen 4,100 Yards - Stress Value = 32
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 EN1 S FRM 0:48 EN1 K FRM 0:55 EN1 P FR 0:48 EN1 S FR 0:45 REC S FRM 1:15 EN1 S FR 0:40 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 5
Workout #581 - Monday, 20 April 2009 Junior 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================== 5:00 PM 1 on 30:00 Stretch - Med Balls 1,000 5:30 PM 1x{1 x 400 on 8:00 Choice Loosen - Mix Stroke {1 x 200 on 4:00 Kick/Drill X 25's {8 x 50 on 1:00 Odd/Build, Even/Steady 5:50 PM 1,000 Yards - Stress Value = 4
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:00 REC D FRM 1:00 EN1 S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 6
Workout #582 - Monday, 20 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================= 800 5:30 AM 1 x 800 on 16:00 Loosen - Every 4th Scull 750 5:48 AM 5x{1 x 50 on 1:00 Kick Stroke/Free X Round {1 x 50 on :50 Drill SAA {1 x 50 on :45 Swim SAA 6:03 AM 1 on 15:00 Med Balls/Dumbells 6:18 AM 1 on 15:00 Vertical Kick - 30/20/10 6:33 AM 1 on 15:00 Sprint Racks 200 6:48 AM 1 x 200 on 4:00 Warmdown 6:52 AM 1,750 Yards - Stress Value = 6
EGY WORK STK PACE === ==== === ===== REC S FRM 1:00 EN1 K FRM 1:00 EN1 D FRM 0:50 EN1 S FRM 0:45 EN1 L DRY EN1 K FRM EN1 S FRM REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 7
Workout #583 - Tuesday, 21 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================= 3:30 PM 1 on 25:00 Run - Loosen 500 3:55 PM 1 x 500 on 15:00 Change/EZ Loosen 750 4:12 PM 5x{1 x 25 on :30 Fast to 15M From Push {1 x 50 on :50 Choice Drill {1 x 25 on :30 Build - Great Finish {1 x 50 on :50 Choice Swim 800 4:28 PM 16 x 50 on :50 RTW Kick w/ Fins 2,700 4:44 PM 1x{1 x 200 on 2:50 IM - Steady {4 x 50 on 1:00 Kick - #2 Stroke (No Free) {4 x 50 on :55 #2 Stroke (No Free) {1 x 50 on 1:00 EZ Loosen {2 x 200 on 2:40 IM - Steady {4 x 50 on :55 Kick - #1 Stroke (No Free) {4 x 50 on :50 Drill - #1 Stroke (No Free) {1 x 50 on 1:00 EZ Loosen {3 x 200 on 2:30 IM - Steady {4 x 50 on :50 Kick - Free {4 x 50 on :45 Drill - Free {4 x 50 on :40 Free - Swim 1,800 5:28 PM 1x{3 x 200 on 3:00 Free Pull - Snorkel {3 x 200 on 2:50 Free Pull - Snorkel {3 x 200 on 2:40 Free Pull - Snorkel 100 5:56 PM 1 x 100 on 2:00 EZ Loosen 5:58 PM 6,650 Yards - Stress Value = 62
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:30 SP3 S FRM 1:00 EN1 S FRM 0:50 EN1 S FRM 1:00 EN1 S FRM 0:50 EN1 K FIN 0:50 EN1 S IM 0:42 EN1 K STK 1:00 EN1 D STK 0:55 REC S FRM 1:00 EN1 S IM 0:40 EN1 K STK 0:55 EN1 D STK 0:50 REC S FRM 1:00 EN1 S IM 0:38 EN1 K FR 0:50 EN1 D FR 0:45 EN1 S FR 0:40 EN1 P FR 0:45 EN1 P FR 0:42 EN1 P FR 0:40 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 8
Workout #584 - Tuesday, 21 April 2009 Senior - Senior 1 B Group 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================= 3:30 PM 1 on 25:00 Run - Loosen 500 3:55 PM 1 x 500 on 15:00 Change/EZ Loosen 750 4:12 PM 5x{1 x 25 on :30 Fast to 15M From Push {1 x 50 on :50 Choice Drill {1 x 25 on :30 Build - Great Finish {1 x 50 on :50 Choice Swim 800 4:28 PM 16 x 50 on :50 RTW Kick w/ Fins 2,700 4:44 PM 1x{1 x 200 on 3:05 IM - Steady {4 x 50 on 1:00 Kick - #2 Stroke (No Free) {4 x 50 on :55 #2 Stroke (No Free) {1 x 50 on 1:00 EZ Loosen {2 x 200 on 2:55 IM - Steady {4 x 50 on :55 Kick - #1 Stroke (No Free) {4 x 50 on :50 Drill - #1 Stroke (No Free) {1 x 50 on 1:00 EZ Loosen {3 x 200 on 2:45 IM - Steady {4 x 50 on :50 Kick - Free {4 x 50 on :45 Drill - Free {4 x 50 on :40 Free - Swim 1,400 5:29 PM 1x{2 x 200 on 3:10 Free Pull - Snorkel {2 x 200 on 3:00 Free Pull - Snorkel {3 x 200 on 2:50 Free Pull - Snorkel 100 5:52 PM 1 x 100 on 2:00 EZ Loosen 5:54 PM 6,250 Yards - Stress Value = 58
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:30 SP3 S FRM 1:00 EN1 S FRM 0:50 EN1 S FRM 1:00 EN1 S FRM 0:50 EN1 K FIN 0:50 EN1 S IM 0:46 EN1 K STK 1:00 EN1 D STK 0:55 REC S FRM 1:00 EN1 S IM 0:44 EN1 K STK 0:55 EN1 D STK 0:50 REC S FRM 1:00 EN1 S IM 0:41 EN1 K FR 0:50 EN1 D FR 0:45 EN1 S FR 0:40 EN1 P FR 0:48 EN1 P FR 0:45 EN1 P FR 0:42 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 9
Workout #585 - Tuesday, 21 April 2009 Senior - Senior 2 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================= 3:30 PM 1 on 25:00 Run - Loosen 500 3:55 PM 1 x 500 on 15:00 Change/EZ Loosen 750 4:12 PM 5x{1 x 25 on :30 Fast to 15M From Push {1 x 50 on :50 Choice Drill {1 x 25 on :30 Build - Great Finish {1 x 50 on :50 Choice Swim 800 4:28 PM 16 x 50 on :50 RTW Kick w/ Fins 2,700 4:44 PM 1x{1 x 200 on 3:10 IM - Steady {4 x 50 on 1:05 Kick - #2 Stroke (No Free) {4 x 50 on 1:00 #2 Stroke (No Free) {1 x 50 on 1:00 EZ Loosen {2 x 200 on 3:05 IM - Steady {4 x 50 on 1:00 Kick - #1 Stroke (No Free) {4 x 50 on :55 Drill - #1 Stroke (No Free) {1 x 50 on 1:00 EZ Loosen {3 x 200 on 3:00 IM - Steady {4 x 50 on :55 Kick - Free {4 x 50 on :50 Drill - Free {4 x 50 on :50 Free - Swim 1,200 5:33 PM 1x{2 x 200 on 3:10 Free Pull - Snorkel {2 x 200 on 3:05 Free Pull - Snorkel {2 x 200 on 3:00 Free Pull - Snorkel 100 5:54 PM 1 x 100 on 2:00 EZ Loosen 5:56 PM 6,050 Yards - Stress Value = 56
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:30 SP3 S FRM 1:00 EN1 S FRM 0:50 EN1 S FRM 1:00 EN1 S FRM 0:50 EN1 K FIN 0:50 EN1 S IM 0:48 EN1 K STK 1:05 EN1 D STK 1:00 REC S FRM 1:00 EN1 S IM 0:46 EN1 K STK 1:00 EN1 D STK 0:55 REC S FRM 1:00 EN1 S IM 0:45 EN1 K FR 0:55 EN1 D FR 0:50 EN1 S FR 0:50 EN1 P FR 0:48 EN1 P FR 0:46 EN1 P FR 0:45 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 10
Workout #586 - Tuesday, 21 April 2009 Senior - Senior 3 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ========================================== 3:30 PM 1 on 25:00 Run - Loosen 500 3:55 PM 1 x 500 on 15:00 Change/EZ Loosen 750 4:12 PM 5x{1 x 25 on :30 Fast to 15M From Push {1 x 50 on :50 Choice Drill {1 x 25 on :30 Build - Great Finish {1 x 50 on :50 Choice Swim 800 4:28 PM 16 x 50 on :50 RTW Kick w/ Fins 2,500 4:44 PM 1x{1 x 200 on 3:15 IM - Steady {4 x 50 on 1:05 Kick - #2 Stroke (No Free) {4 x 50 on 1:00 #2 Stroke (No Free) {1 x 50 on 1:00 EZ Loosen {2 x 200 on 3:05 IM - Steady {4 x 50 on 1:05 Kick - #1 Stroke (No Free) {4 x 50 on 1:00 Drill - #1 Stroke (No Free) {1 x 50 on 1:00 EZ Loosen {3 x 200 on 2:55 IM - Steady {4 x 50 on 1:00 Kick - Free {4 x 50 on :55 Drill - Free 100 5:31 PM 1 x 100 on 2:00 EZ Loosen 5:33 PM 4,650 Yards - Stress Value = 42
EGY WORK STK PACE === ==== === ===== EN1 L DRY REC S FRM 1:30 SP3 S FRM 1:00 EN1 S FRM 0:50 EN1 S FRM 1:00 EN1 S FRM 0:50 EN1 K FIN 0:50 EN1 S IM 0:49 EN1 K STK 1:05 EN1 D STK 1:00 REC S FRM 1:00 EN1 S IM 0:46 EN1 K STK 1:05 EN1 D STK 1:00 REC S FRM 1:00 EN1 S IM 0:44 EN1 K FR 1:00 EN1 D FR 0:55 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 11
Workout #587 - Wednesday, 22 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== =========================================== 1,000 5:30 AM 1 x 1000 on 20:00 Free - Every 4th No Free 600 5:52 AM 12 x 50 on :55 Choice Kick 1,500 6:05 AM 1x{4 x 50 on 1:00 Scull/Swim {3 x 100 on 1:30 Descend Pull {4 x 50 on 1:00 Scull/Swim {3 x 100 on 1:25 Descend Pull {4 x 50 on 1:00 Scull/Swim {3 x 100 on 1:20 Descend Pull 500 6:32 AM 1x{3 x 50 on 1:00 Chute Free No Fins 6 Beat K {3 x 50 on 1:00 Chute Free w/ Fins 6 Beat K {4 x 25 on 1:00 Chute UW Dol Kick w/ Fins {4 x 25 on 1:00 No Chute UW Dol Kick w/ Fins 135 6:48 AM 1x{3 x 15 on :35 Rack - Free No Fins {3 x 15 on :35 Rack - Free Fins {3 x 15 on :35 Rack - No Fins No Free 50 6:56 AM 1 x 50 on 1:00 EZ Loosen 6:57 AM 3,785 Yards - Stress Value = 33
EGY WORK STK PACE === ==== === ===== REC S FRM 1:00 EN1 K FRM 0:55 EN1 S FR 1:00 EN1 P FR 0:45 EN1 S FR 1:00 EN1 P FR 0:42 EN1 S FR 1:00 EN1 P FR 0:40 EN1 S FR 1:00 EN1 S FR 1:00 EN1 K FLY 2:00 EN1 K FLY 2:00 SP3 S FR 1:57 SP3 S FR 1:57 SP3 S STK 1:57 REC S FRM 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 12
Workout #588 - Thursday, 23 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================ 500 3:30 PM 1 x 500 on 10:00 Free - Every 4th Scull 1,500 3:42 PM 2x{3 x 50 on 1:00 R1 IMO Kick R2 Choice Kick {4 x 75 on 1:15 R1 IMO Drill R2 Choice Drill {3 x 100 on 1:35 R1 IMO Swim R2 Choice Swim 1,000 4:10 PM 10 x 100 on 1:15 Free - Steady (K/F/KB Back) 200 4:25 PM 1 x 200 on 5:00 EZ Loosen 1,000 4:32 PM 10 x 100 on 1:05 Free - Make Switch into Stroke Lanes 100 4:45 PM 1 x 100 on 2:00 EZ Loosen After SL 4:47 PM 4,300 Yards - Stress Value = 77
EGY WORK STK PACE === ==== === ===== REC S FR 1:00 EN1 K IM 1:00 EN1 D IM 0:50 SP1 S IM 0:48 EN1 S FRM 0:38 REC S FRM 1:15 EN1 S FR 0:32 REC
In Stroke Lanes: BK 4 X 50 Kick @ :55 (No Board) 6 X 50 Drill @ :50 (2-2-2) 6 X 100 Swim @ 1:25 (1:35) 1 X 100 EZ Loosen @ 2:00 6 X 25 Fast UW Dol Kick @ Back @ :45 6 X 50 Descend @ 1:00 BR 4 X 50 Kick @ :55 (Board Optional) 6 X 50 Drill @ 1:00 (Odd/2 K 1P - LONG, Even/BR Pull w/ ONE Dol Kick) 6 X 100 (75) @ 1:40, Every 3rd EZ Free Make 1 X 100 EZ Loosen No Breast @ 2:30 4 X 25 Breast HOF Scull w/ Buoy @ :45 6 X 50 Descend Breast @ 1:05 - 1st & 4th 50's are Choice BR Drill FL 6 X 50 KOS @ 1:00 6 X 50 Choice Drill @ :55 Put Fins On 6 X 100 @ 1:40 3 Steady/3 Build All Fly 1 X 100 EZ @ 2:00 4 X 25 All Out Fast UW Dol Kick @ :45 Take Fins Off 4 X 50 Descend Fly @ 1:00
S FRM
1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 13
Workout #589 - Thursday, 23 April 2009 Senior - Senior 1 B Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================= 500 3:30 PM 1 x 500 on 10:00 Free - Every 4th Scull 1,500 3:42 PM 2x{3 x 50 on 1:00 R1 IMO Kick R2 Choice Kick {4 x 75 on 1:15 R1 IMO Drill R2 Choice Drill {3 x 100 on 1:35 R1 IMO Swim R2 Choice Swim 800 4:10 PM 8 x 100 on 1:20 Free - Steady (All -105 Back) 200 4:23 PM 1 x 200 on 5:00 EZ Loosen 1,000 4:30 PM 10 x 100 on 1:10 Free - Make Switch into Stroke Lanes 100 4:44 PM 1 x 100 on 2:00 EZ Loosen After SL 4:46 PM 4,100 Yards - Stress Value = 75
EGY WORK STK PACE === ==== === ===== REC S FR 1:00 EN1 K IM 1:00 EN1 D IM 0:50 SP1 S IM 0:48 EN1 S FRM 0:40 REC S FRM 1:15 EN1 S FR 0:35 REC
In Stroke Lanes: BK 4 X 50 Kick @ :55 (No Board) 6 X 50 Drill @ :50 (2-2-2) 6 X 100 Swim @ 1:25 (1:35) 1 X 100 EZ Loosen @ 2:00 6 X 25 Fast UW Dol Kick @ Back @ :45 6 X 50 Descend @ 1:00 BR 4 X 50 Kick @ :55 (Board Optional) 6 X 50 Drill @ 1:00 (Odd/2 K 1P - LONG, Even/BR Pull w/ ONE Dol Kick) 6 X 100 (75) @ 1:40, Every 3rd EZ Free Make 1 X 100 EZ Loosen No Breast @ 2:30 4 X 25 Breast HOF Scull w/ Buoy @ :45 6 X 50 Descend Breast @ 1:05 - 1st & 4th 50's are Choice BR Drill FL 6 X 50 KOS @ 1:00 6 X 50 Choice Drill @ :55 Put Fins On 6 X 100 @ 1:40 3 Steady/3 Build All Fly 1 X 100 EZ @ 2:00 4 X 25 All Out Fast UW Dol Kick @ :45 Take Fins Off 4 X 50 Descend Fly @ 1:00
S FRM
1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 14
Workout #590 - Thursday, 23 April 2009 Senior - Senior 2 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================= 500 3:30 PM 1 x 500 on 10:00 Free - Every 4th Scull 1,500 3:42 PM 2x{3 x 50 on 1:00 R1 IMO Kick R2 Choice Kick {4 x 75 on 1:15 R1 IMO Drill R2 Choice Drill {3 x 100 on 1:35 R1 IMO Swim R2 Choice Swim 700 4:10 PM 7 x 100 on 1:25 Free - Steady (All -110 Back) 200 4:22 PM 1 x 200 on 5:00 EZ Loosen 1,000 4:29 PM 10 x 100 on 1:15 Free - Make Switch into Stroke Lanes 100 4:44 PM 1 x 100 on 2:00 EZ Loosen After SL 4:46 PM 4,000 Yards - Stress Value = 74
EGY WORK STK PACE === ==== === ===== REC S FR 1:00 EN1 K IM 1:00 EN1 D IM 0:50 SP1 S IM 0:48 EN1 S FRM 0:42 REC S FRM 1:15 EN1 S FR 0:38 REC
In Stroke Lanes: BK 4 X 50 Kick @ :55 (No Board) 6 X 50 Drill @ :50 (2-2-2) 6 X 100 Swim @ 1:25 (1:35) 1 X 100 EZ Loosen @ 2:00 6 X 25 Fast UW Dol Kick @ Back @ :45 6 X 50 Descend @ 1:00 BR 4 X 50 Kick @ :55 (Board Optional) 6 X 50 Drill @ 1:00 (Odd/2 K 1P - LONG, Even/BR Pull w/ ONE Dol Kick) 6 X 100 (75) @ 1:40, Every 3rd EZ Free Make 1 X 100 EZ Loosen No Breast @ 2:30 4 X 25 Breast HOF Scull w/ Buoy @ :45 6 X 50 Descend Breast @ 1:05 - 1st & 4th 50's are Choice BR Drill FL 6 X 50 KOS @ 1:00 6 X 50 Choice Drill @ :55 Put Fins On 6 X 100 @ 1:40 3 Steady/3 Build All Fly 1 X 100 EZ @ 2:00 4 X 25 All Out Fast UW Dol Kick @ :45 Take Fins Off 4 X 50 Descend Fly @ 1:00
S FRM
1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 15
Workout #591 - Thursday, 23 April 2009 Senior - Senior 3 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================= 500 3:30 PM 1 x 500 on 10:00 Free - Every 4th Scull 1,350 3:42 PM 2x{3 x 50 on 1:00 R1 IMO Kick R2 Choice Kick {3 x 75 on 1:15 R1 IMO Drill R2 Choice Drill {3 x 100 on 1:45 R1 IMO Swim R2 Choice Swim 700 4:08 PM 7 x 100 on 1:25 Free - Steady (All -110 Back) 200 4:20 PM 1 x 200 on 5:00 EZ Loosen 1,000 4:27 PM 10 x 100 on 1:15 Free - Make Switch into Stroke Lanes 100 4:42 PM 1 x 100 on 2:00 EZ Loosen After SL 4:44 PM 3,850 Yards - Stress Value = 72
EGY WORK STK PACE === ==== === ===== REC S FR 1:00 EN1 K IM 1:00 EN1 D IM 0:50 SP1 S IM 0:52 EN1 S FRM 0:42 REC S FRM 1:15 EN1 S FR 0:38 REC
In Stroke Lanes: BK - 1750 YD 4 X 50 Kick @ :55 (No Board) 6 X 50 Drill @ :50 (2-2-2) 7 X 100 Swim @ 1:25 (6 @ 1:35) 1 X 100 EZ Loosen @ 2:00 6 X 25 Fast UW Dol Kick @ Back @ :45 6 X 50 Descend @ 1:00 BR - 1600 YD 4 X 50 Kick @ :55 (Board Optional) 6 X 50 Drill @ 1:00 (Odd/2 K 1P - LONG, Even/BR Pull w/ ONE Dol Kick) 6 X 100 (75) @ 1:40, Every 3rd EZ Free Make 1 X 100 EZ Loosen No Breast @ 2:30 4 X 25 Breast HOF Scull w/ Buoy @ :45 6 X 50 Descend Breast @ 1:05 - 1st & 4th 50's are Choice BR Drill FL - 1600 YD 6 X 50 KOS @ 1:00 6 X 50 Choice Drill @ :55 Put Fins On 6 X 100 @ 1:40 3 Steady/3 Build All Fly 1 X 100 EZ @ 2:00 4 X 25 All Out Fast UW Dol Kick @ :45 Take Fins Off 4 X 50 Descend Fly @ 1:00
S FRM
1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 16
Workout #592 - Friday, 24 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ================================================ 500 3:30 PM 1 x 500 on 10:00 Free - Loosen - Every 4th Scull 750 3:42 PM 6 x 125 on 2:00 Last 25 IMO No Free 600 3:56 PM 12 x 50 on 1:00 Kick - Alt 50 Side/50 Back 600 4:10 PM 4x{1 x 25 on :45 Fast to 15M From Push {1 x 50 on :50 Choice Drill {1 x 25 on :40 Build - Great Finish {1 x 50 on :50 Choice Swim 3,800 4:25 PM 1x{1 x 400 on 5:20 Free Pull - DPS {4 x 100 on 1:15 Free - Build {1 on :30 Rest/Gear Up {1 x 300 on 3:45 Free Pull - DPS {3 x 100 on 1:10 Free Swim - Steady/Strong {1 on :30 Rest/Gear Up {1 x 200 on 2:20 Free Pull - Steady Strong {2 x 100 on 1:05 Free Swim - Strong {1 x 200 on 4:00 EZ Loosen {2 x 100 on 1:15 Free - Stronger than 1st Round {1 on :30 Rest/Gear Up {1 x 200 on 2:30 Free Pull - DPS w/ Snorkel {3 x 100 on 1:20 Choice Swim - Strong {1 on :30 Rest/Gear Up {1 x 300 on 4:00 Free Pull - DPS {4 x 100 on 1:25 Free - All Out {1 on :30 Rest/Gear Up {1 x 400 on 5:50 Free Pull - DPS w/ Snorkel 200 5:21 PM 1 x 200 on 4:00 EZ Loosen 5:25 PM 6,450 Yards - Stress Value = 63
EGY WORK STK PACE === ==== === ===== REC S FR 1:00 EN1 S FRM 0:48 EN1 K FRM 1:00 SP3 S FRM 1:30 EN1 S FRM 0:50 EN1 S FRM 1:20 EN1 S FRM 0:50 EN1 P FR 0:40 EN1 S FR 0:38 EN1 EN1
P S
FR FR
0:38 0:35
EN1 EN1 EN1 EN1
P S S S
FR FR FR FR
0:35 0:32 1:00 0:38
EN1 EN1
P FR S FRM
0:38 0:40
EN1 EN1
P S
FR FR
0:40 0:42
EN1 EN1
P FR S FRM
0:44 1:00
Licensed To: Rochester Swim Club
4/27/2009 Page 17
Workout #593 - Saturday, 25 April 2009 Senior - Senior 1 A Group 2 minutes rest between sets Yards Time Set Description ====== ======== ============================================== 6:00 AM 1 on 15:00 Pool Setup/Stretch 400 6:15 AM 1 x 400 on 8:00 Mix Stroke Loosen 400 6:25 AM 4 x 100 on 1:40 Loosen 50 Stroke/50 Free 400 6:34 AM 4 x 100 on 1:30 25 Stroke/75 Free 500 6:42 AM 4 x 125 on 2:00 Pull - Build 600 6:52 AM 4x{1 x 25 on :30 Fast to 15M From Push {1 x 50 on :50 Choice Drill {1 x 25 on :30 Build - Great Finish {1 x 50 on :50 Choice Swim 1,350 7:05 AM 3x{1 x 125 on 4:00 Free - ALL OUT {1 x 100 on 4:00 EZ Loosen {1 x 75 on 2:00 All Out Stroke w/ Fins {1 x 100 on 2:00 EZ Loosen {1 x 25 on 1:00 All Out - Choice Off Blocks {1 x 25 on 2:00 EZ Loosen - Everyone Tog 1,200 7:52 AM 1x{4 x 100 on 2:05 Choice Kick - w/ Board Loosen {4 x 100 on 1:55 Choice Kick - No Board Make {4 x 100 on 1:50 Flutter Kick w/ Board - Strong 200 8:18 AM 1 x 200 on 4:00 EZ Loosen 8:22 AM 5,050 Yards - Stress Value = 85
EGY WORK STK PACE === ==== === ===== REC L DRY REC S FRM 1:00 EN1 S FRM 0:50 EN1 S FRM 0:45 EN1 P FR 0:48 SP3 S FRM 1:00 EN1 S FRM 0:50 EN1 S FRM 1:00 EN1 S FRM 0:50 SP1 S FR 1:36 REC S FRM 2:00 SP1 S FIN 1:20 REC S FRM 1:00 SP3 S FRM 2:00 REC S FRM 4:00 EN1 K FRM 1:02 EN1 K FRM 0:58 EN1 K FR 0:55 REC S FRM 1:00
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April 2020 13